Monday, November 2, 2009

Personal Training

I trained client 1 again today.  We started with 6 minutes on the stairmaster on the interval program at level 5.  She was able to do two 3 minute bouts, which is pretty significant for her.  I like starting with the stairmaster because it really seems to get her heart rate up pretty quickly.  The machine said that she had burned 100 calories there, which is great for only 6 minutes, although I'm sure it might be a little high.  After that we did 12 minutes on the treadmill at 2.6 mph and a 6.5% incline.  Here, her heart rate stays around 155-160 or so.  She did a three minute cool down after that which allowed her heart rate to get down to about 110 or so before we began the elliptical.  She's not a huge fan of the elliptical, but I really think it's a good thing for her to get into since there's not nearly as much impact, so it'll definitely be better for her knees in the long run.  We did 10 minutes here on the hill program at level 5.  Again, her heart rate stays around 155 or so.  The last thing we did was a little different.  I wanted to see what her heart rate would do on the leg/arm ergometer.  We put it on level 5 of the progressive program for 5 minutes.  Her heart rate got up to about 140.  All in all, I guess it might be good for an end-of-the-workout exercise, but it didn't really seem to have much of an effect, so we'll see.  We may or may not do it again.  Who knows. 
When we added up all of the calories that the machines said she burned, we got right at 500.  I think thats a very reasonable goal for her.  If she could burn 500 calories even just 5 days a week I'm sure it would help her lose weight pretty quickly.  On top of just working out, though, she's got to make some diet changes.  All of this working out isn't going to do much if she's still consuming an extra 500-800 calories or so. 

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